# Calves | FREE 4K Videos | 321 STRONG

> Target your calves with focused techniques for the Gastrosoleus Complex. This guided routine helps release calf tension and improve ankle mobility.

**URL:** https://localhost/videos/calves

---

[Back to Videos](/videos)  [English](/videos/calves) [日本語](/videos/calves?lang=ja)   
# Calves
  Massage the Gastrosoleus Complex 

       
                   Get the roller used in this video

 The 321 STRONG massage roller: free Prime shipping, backed by 1000s of 5-star reviews.

  [Shop on Amazon](https://www.amazon.com/dp/B01FOS1WJK?maas=maas_adg_48370A6D4EC630CF09AAE2A73C18BBDE_afap_abs&ref_=aa_maas&tag=maas&321src=video-single)          
## About This Video
  Target your calves with focused techniques for the Gastrosoleus Complex. This guided routine helps release calf tension and improve ankle mobility. 

  
### How to Perform This Technique
    1  Sit down on the roller with your legs stretched out in front of you.

   2  Place your hands behind you, palms down on the floor, for support.

   3  Keep your head and neck straight, eyes forward.

   4  Roll back and forth from just below the back of your knee to just above your heel.

   5  Keep your foot off of the floor throughout the whole movement.

   6  If you find any problem areas, focus direct pressure on the area for 5-10 seconds. Repeat this 2-3 times for maximum benefit.

   7  If you want to increase pressure, place one leg upon the other.

   8  Perform approximately 10 complete rolls (back and forth).

    
### Benefits
      Relieve calf tightness and plantar fascia tension     Improve ankle dorsiflexion for squats and stairs     Speed recovery from shin splints     Pro Tip: Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body. 

       [Get Your Roller](https://www.amazon.com/dp/B01FOS1WJK?maas=maas_adg_48370A6D4EC630CF09AAE2A73C18BBDE_afap_abs&ref_=aa_maas&tag=maas&321src=video-single)   
#### Video Details
   Duration: 1:11   Quality: 4K (2160p)   Level: All Levels      
#### Other Videos
 [View All 13 Videos](/videos)          
## Read More on This Technique
 Guides and answers on 321strong.com that cover this exact movement.

  [Answer   Can You Foam Roll Your Calves for Tight Feet?  Yes. Tight calves pull on the plantar fascia through the Achilles tendon. Roll calves daily with a muscle roller stick for lasting foot relief.](/answers/can-you-foam-roll-your-calves-for-tight-feet)[Answer   Foam Rolling Calves for Shin Splints: Does It Work?  Foam rolling calves relieves shin splints by releasing tight calf muscles that stress the tibia. Daily rolling reduces pain and speeds recovery.](/answers/foam-rolling-calves-for-shin-splints-does-it-work)[Answer   Best Foam Roller for Small Muscles Like Forearms and Calves  The best foam roller for small muscles depends on the tool. Learn why the 5-in-1 set beats full-size rollers for forearms and calves.](/answers/best-foam-roller-for-small-muscles-like-forearms-and-calves)[Answer   Can Foam Rolling Help Tight Calves After a Run?  Yes, foam rolling loosens tight calves after a run. Roll each calf 60 seconds with firm, controlled pressure right after your cooldown.](/answers/can-foam-rolling-help-tight-calves-after-a-run)[Answer   Can I Use a Foam Roller on My Calves?  Yes, foam rolling your calves is safe and effective for reducing tightness after workouts, runs, or long days on your feet.](/answers/can-i-use-a-foam-roller-on-my-calves)[Article   Foam Rolling Calves: 60 Seconds, 3 Zones  Foam rolling calves works at 1 inch per second across 3 zones, 60 to 90 seconds a side. Brian L. on the Achilles mistake that stalls progress.](/blog/foam-rolling-calves-how-to-actually-do-it-right)